stick lunge step and side bend with hands overhead: 1×20 alternating
back extension (arms fully stretched, keeping hips to ground) to child pose 1×10
Wall arm slides (standing and sitting) x10 each
DAY 1
Box Jump (lowest height): 1×10 forward
Gorilla crawl 1×20
Straight leg dead lift, all the way down (warm up set 45lbs x10) 5×5 (last weight used was 102.5lbs)
Super set 3x
back squat x10 25lbs
Walking lunges x20 (25lbs)
Super set 3x
Step ups x10 25lbs
1 leg squat x10
DAY 2
Inch worm Push ups 1×7 forward, 1×7 back
Incline bench press (1 warm up set x10) 1×10 (10lbs), 2×10 (20lbs)
superset 3x
Pull ups (like chin ups, but palms face away) x7
Step up into 1 leg squat (using a 15lbs counter weight in hands)
Incline chest press 3-4 x 8-12 (40lbs)
Superset 4x
Chin up position at the top: Hanging leg raises 1×10 (both legs), 3×10 (single leg)
Dumbell pull overs x10
Jackknife into push up x10
Push up into butterfly stretch into double foot catch x10
Sitting toe grab straight legs 1×10 on each side, then 1×10 double
Super set 3x (arms stretch back holding on to a weight)
Single leg raises x20 (start with legs up to ceiling, keep one leg up, and bring other one straight down, then bring it back. Alternate which leg you bring down)
Leg raises ×20
Single leg raises x20
Bicycle twist 2×1min russian twist 20lbs
Push Up position: reach back with one arm 1×20
Push Up position: lift opposite arm and leg 1×20
Z stretch 1x1mim
Z stretch get ups 1×5